Category: Diet and nutrition

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Should People With Type 2 Diabetes Eat Potatoes?

Potatoes are a staple food in the United States. Most people cannot conceive of eating their heaviest meal without potatoes or some type of carbohydrate. But for diabetics struggling to keep their numbers within normal range, deciding on whether to eat potatoes or not can be a major source of worry.

According to the American Diabetes Association, your body needs carbohydrates, since they play an important role in providing the fuel that keeps you going throughout the day. However, the amount and type of carbohydrates you consume should depend on your individual needs determined by your size and activity level. So before you begin meal planning, let us look at potatoes, a food rich in carbohydrates and see whether they are good for people with type 2 diabetics.

Image by Holger Langmaier from Pixabay

Nutritional value of potatoes

There are many varieties of potatoes — russet, red, sweet, yellow, and purple — all of which are easy to digest and prepare. Since potatoes digest so quickly, converting carbohydrates into glucose, they can spike your blood sugar pretty quickly. For this reason, the amount of potatoes you consume should depend on your size and activity level. A medium white potato with skin contains about 30 grams of carbohydrates.

Glycemic index

The other factor to consider when deciding if you should eat potatoes is the glycemic index (GI). This is the measure of how much the level of blood glucose rises after eating a specific carbohydrate — in this case potatoes —as compared with eating the same amount of sugar or white bread. The glycemic index of a boiled potato is 78 and for an instant -cooked one it is 87. Any GI score above 70 is considered high, so now you can see why potatoes, despite their nutritional value are considered a bad food for people with diabetes.

Should people with type 2 diabetes eat potatoes?

Experts believe that the key to deciding whether to include potatoes in your diet or not is to eat a balanced diet, taking your nutritional needs into account. Therefore, the verdict for people with type 2 diabetes is that they can eat potatoes in moderation. There are also strategies you can employ to keep potatoes from raising your glucose levels too much, as you will see later on in this article.

Can you lower the glycemic index of a food?

According to the National Library of Medicine (NIH), there are 3 ways this can be done:

  1. By increasing dietary fiber intake — adding fiber-rich foods such as whole grains, fruits, vegetables, legumes, nuts, and seeds — and decreasing their overall carbohydrate consumption. The higher fiber content can help to lower the GI of a food.
  2. Adding fat — Some studies show that adding fat to your carbs can help stabilize glucose levels and reduce the glycemic response (GR) — the effect that food has on glucose levels. For example, adding cheddar cheese to potatoes showed a reduction in the GR.
  3. Increasing protein in the diet of healthy people as well as those with diabetes showed a reduction in the GR of carbohydrate-rich foods. For example, a high-protein breakfast lowers glucose levels 180 min after eating and even throughout the day.
  4. Adding vinegar — In a study with people with T2 diabetes, it was observed that adding vinegar to foods with a high GI resulted in a lower glucose response. It was also observed that the vinegar combined with olive oil and water in the form of a vinaigrette dressing resulted in a reduction in the GI.

It was also interesting to note that even consuming vinegar (15-20 ml/day) before or in combination with high GI foods showed an improvement in GR and insulin sensitivity. Using pickles also showed a similar result.

The best way to cook potatoes

The NIH recommends shorter cooking times and less water to produce a lower GR. The best cooking methods are boiling and steaming, with microwaving being the best form of cooking.

In addition to cooking methods, researchers have also found that the order in which you eat your food can have an impact on GR. They found that consuming protein, fat, and fiber from vegetables before eating starchy foods reduced postprandial (after your meal) numbers by as much as 73%. In other words, eat your potatoes last.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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5 Worst Foods For Type 2 Diabetics and What They Should Eat Instead

As stated in previous posts, the dilemma that most people with type 2 diabetes face is what can they eat. Judging from most of the information you see on the internet it would appear that food choices for type 2 diabetics are very limited. While some foods will spike your A1C, there are still many healthy foods to choose from.

Some of the worst foods for type 2 diabetics are:

  1. Refined carbohydrates — white rice, white flour, white potatoes, white pasta. Carbohydrates are important in your diet. When we eat carbohydrates, enzymes break them down into glucose, which supplies our bodies with energy. Your pancreas then releases insulin so that your cells can absorb the glucose. There are three main types of carbohydrates – starches, sugar, and fiber.
Image by Harald Dona from Pixabay

What can you eat instead?

The American Diabetes Association (ADA) recommends we “choose carbs that are nutrient-dense, which means they are rich in fiber, vitamins and minerals, and low in added sugars, sodium, and unhealthy fats.”

2. Sugary foods and drinks — cakes, candy, ice-cream, sweetened juices, energy bars. This is by no means an exhaustive list. Any food that has sugar added to it can come under this heading. Sugar is a form of carbohydrate and it too is broken down into glucose to be used by your cells for energy. When you consume more sugar than your body needs for energy, the excess is stored in the body as fat, which can lead to obesity, which can lead to diabetes.

What can you eat instead?

The ADA recommends that you eat less of these sugary foods and drinks and more fresh fruits. Other sources list oranges, apples, cherries, strawberries, watermelon, and kiwi, which are rich in vitamins, minerals, and fiber. They not only satisfy your sweet tooth but keep you feeling full longer, which can help with weight loss.

3. Processed foods encompass almost all the foods you eat which have been altered in some way. So almost every food you can think of, even the ones you prepare yourself, has been processed. The danger lies in whether chemicals and other preservatives have been added, which in most cases they have to give them a longer shelf life. Processed foods also contain a lot of fat, sugar, and/ or salt to enhance the flavor. Because of this they can add unwanted calories which lead to obesity.

What can you eat instead?

Shop for fresh fruits, vegetables, meat, and fish. Try to stay away from packaged foods of any kind. Use whole grain cereals and flour as much as possible.

4. Fried foods and those containing trans fats and saturated fats. The obvious reason is that fried foods contain excess fat, which adds calories you don’t need and can lead to cardiovascular diseases, high blood pressure, and diabetes, the same way that saturated fats do.

What can you eat instead?

Eat foods that have been prepared by steaming, baking, or cooking in an air fryer. This eliminates the addition of fat and ensures that you are not putting unwanted calories and chemicals into your body.

4. Artificial sweeteners. A study posted in Medscape magazine states that people who consume a higher than median amount of artificial sweeteners — especially aspartame — had a 13% higher than average risk of overall cancer over 8 years than those who did not consume those sweeteners.

The problem is that a lot of people, in their attempt to avoid excessive sugar intake, turn to artificial sweeteners thinking they are the better choice, when in fact, they are exposing themselves to dangerous cancer-causing chemicals, which also cause weight gain leading to Type 2 diabetes.

Artificial sweeteners are not just limited to the kind you buy in those little packets; one investigation found they are hidden in diet soda, whole-wheat bread (even 100% whole wheat), and salad dressings. Other foods that may contain artificial sweeteners are English muffins, canned peaches, and iced tea. If you read labels you would see that many of them that say no sugar added do, in fact, contain artificial sweeteners, so be sure to read your labels.

What can you use instead?

Opt for plain water over flavored waters and drinks. Choose fresh-baked 100% whole-grain breads and make your own dressing with olive oil, lemon/vinegar, a touch of herbs, garlic and/or Dijon.

Should Diabetics Use Artificial Sweeteners
5 Best Sweeteners and Sugar Substitutes For People With Diabetes

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3 Diabetic-friendly Treats For Valentine’s Day

On Valentine’s Day when your friends are indulging in all kinds of sweets, you may be feeling left out if you don’t indulge and guilty when you do. But don’t worry, these diabetic-friendly Valentine’s Day treats will remove the guilt or the envy you may feel on such occasions.

Image by NoName_13 from Pixabay

The trick is to find diabetic-friendly recipes with healthy, sugar-free ingredients you can use as substitutes. This first recipe is for Chocolate-covered Strawberries. If you love strawberries and you love chocolate, this recipe will be a hit.

These are the ingredients you will need:

  • Chocolate chips (16 ounces) – substitute dark chocolate for milk or white chocolate
  • Shortening (2 tbsps) – ensures a smooth, shiny finish but you can use coconut oil instead.
  • Strawberries (1 pound) and toothpicks for dipping the strawberries into the chocolate. Keep the leaves on to make them look pretty.

Method

  • Melt the chocolate and shortening (or coconut oil) together. stirring until smooth.
  • Insert toothpick into the stem end of the strawberry and dip it into the chocolate, coating it thoroughly.
  • Place on wax paper and leave to cool.

Sugar-free cookies

Sometimes you can’t find sugar-free cookies in the store. You can easily make your own with this diabetic-friendly recipe, and you can add any of your favorites — peanut butter, dark chocolate chips, oatmeal — whatever pleases you.

Since it’s Valentine’s I chose this Paleo Coconut Dark Chocolate Cookies recipe.

Ingredients

  • 2 cups almond flour
  • 1/3 cup coconut flour
  • 2/3 cup shredded unsweetened coconut
  • 1 egg
  • 1/2 cup almond butter, softened
  • 1/4 cup honey
  • 1 1/2 tsp coconut oil
  • 1 tsp vanilla extract
  • 3/4 cup dark chocolate chips

Method

  • Preheat oven to 350 degrees F.
  • Mix almond flour, shredded coconut, and coconut flour together in a bowl.
  • Beat egg in a large bowl. Beat almond butter, honey, coconut oil, and vanilla extract into the egg until dough is smooth.
  • Stir chocolate chips into dough and mix until just combined. Scoop dough into walnut-sized balls and place 1-inch apart onto ungreased baking sheets.
  • Bake for about 10 mins.
  • Note: These cookies keep their round shape. They do not melt down like regular cookies. This helps to keep them soft on the inside.

Basic Crepes

Want something that’s diabetic-friendly and a little different for breakfast on Valentine’s Day? How about a crepe? This thin pancake is easy to make, contains no sugar and you can fill it with your favorite fruit, cream cheese, or you can even add meat and/or veggies.

Ingredients

  • 1 cup all-purpose flour
  • 2 large eggs
  • 1/2 cup milk
  • 1/2 cup water
  • 1/4 tsp salt
  • 2 tbsps butter melted

Below are two types of non-stick cookware — a frying pan and a griddle — that will be perfect for making your crepe.

These are affiliate links, meaning if you click on them and make a purchase I receive a commission but it does not cost you anything more. Thank you!

Method

  • Whisk flour and eggs together in a large mixing bowl; gradually add in milk and water, stirring to combine. Add salt and melted butter; beat until smooth.
  • Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each crêpe. Tilt the pan with a circular motion so that the batter coats the surface evenly
  • Cook until the top of the crêpe is no longer wet and the bottom has turned light brown, 1 to 2 minutes. Run a spatula around the edge of the skillet to loosen the crêpe; flip and cook until the other side has turned light brown, about 1 minute more. Serve hot.

If these diabetic-friendly desserts don’t satisfy, you can always use dark chocolate, sugar-free candy or your favorite fruit. Happy Valentine!

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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Super Juicy Grilled Burgers with Blue Cheese and Avocado

Blue cheese has many health benefits. Apart from being an excellent source of calcium, phosphorous, potassium, sodium, and Vitamin A, blue cheese is said to lower your risk of contracting cardiovascular disease, relieve arthritis pain and prevent joint inflammation. If you love blue cheese, these juicy grilled burgers will do more than satisfy your palate.

There are two things you need for super juicy, flavorful grilled burgers: Fat and seasonings. For the best-tasting burgers, choose ground meat with higher fat content. For example, pick regular ground beef instead of ground chuck, ground round, or ground sirloin. If the package labeling doesn’t clearly indicate what you are buying, don’t be afraid to ask the person behind the meat counter to point you in the right direction.

Ground beef doesn’t have much flavor, so it is important to add additional seasoning to it. For this recipe, a combination of sweet Italian pork sausage, salt, black pepper, Worcestershire sauce, onion, garlic, and fresh rosemary is used to pack a lot of flavor into each bite. As an added bonus, the Worcestershire sauce and onion increase the juiciness of the burger without adding extra fat.

Tip: This recipe doesn’t specifically call for bacon, but it would be a wonderful addition to the blue cheese and avocado.


Prep time: 15 minutes
Cook time: 8-10 minutes
Yields: 8 burgers

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

Ingredients:

2 lbs. regular ground beef

  • 1 lb. ground sweet Italian pork sausage (no casings)
  • 3 T. Worcestershire sauce
    ¼ c. white onion, very finely minced
  • 4 cloves garlic, very finely minced
  • 3 T. fresh rosemary, stems removed and leaves finely minced
  • Sea salt and black pepper, to taste
    Blue cheese, crumbled
    8 hamburger buns, lightly toasted*
    2 T. unsalted butter, melted

    *To toast buns, brush the inside surface of each bun with the melted butter and place over indirect heat while the burgers are cooking.

Toppings:

Leaf lettuce
Tomato, sliced
Avocado, sliced

Directions:

  1. Clean grill grates and spray with non-stick cooking spray. Pre-heat grill to high.
  2. Add ground beef, sausage, Worcestershire sauce, onion, garlic, and rosemary to a large glass bowl. Season with salt and black pepper to taste, and combine thoroughly. Make sure both types of meat and all seasonings are completely incorporated throughout the mixture.
  3. Divide meat mixture into 8 equal parts and shape each part into ¾-inch thick patties. Place patties on a lined tray and use your thumb to create an indent in the middle to keep them from puffing up while cooking.
  4. Place patties over direct, high heat on your grill and cook for 8-10 minutes.

    Tip: Actual cooking time will depend on desired level of doneness, so check after 4-5 minutes and adjust final cook time accordingly. (According to the USDA, the safe internal temperature for ground beef and pork is 160°F. Use an instant-read thermometer to confirm).
  5. Flip and move burgers to indirect heat 2-3 minutes before they are done. Top with blue cheese and close lid to allow cheese to melt completely.
  6. Transfer burgers to a platter and serve immediately on toasted hamburger buns and topped with lettuce, tomato, and avocado slices. Enjoy!
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Egg “Donuts” With Avocado Recipe

Avocados are among the most healthy fruits you can eat. Avocados contain just 4 grams of carbohydrates per serving and one-third of a medium avocado contains 3 grams of fiber. Avocados do contain fat but the fat they contain is unsaturated unlike the saturated fat found in butter and other full-fat spreads. This combination of complex carbs, fiber, and unsaturated fat makes avocados a satisfying food that keeps you feeling full longer and gives you a slower, longer-lasting supply of energy, which diabetics need.

Do you love donuts? Maybe, but as a diabetic, you no doubt stay far from them. Not this “donut” though. The folks at Love One Today provided the recipe below for a donut that is tasty, nutritious, and can be enjoyed by adults and kids alike. Best of all, it contains no sugar. Let’s get to it.

Egg “donuts” with avocado

Prep time: 5 mins. Cook time: 10 mins Total time: 15 mins Serves 8 Serving size: 1 donut 80 calories

Ingredients

  • 6 large eggs
  • 1/4 tsp. salt
  • 1/2 tsp. pepper
  • 1/4 cup Cheddar cheese, shredded
  • 1/4 cup tomato, diced
  • 1/4 cup fresh spinach, finely chopped
  • 1/2 ripe, fresh avocado, halved, pitted, peeled, and cut into ¼ inch pieces
  • Non-stick cooking spray

Instructions:

  1. Preheat oven to 350°F.
  2. In a medium bowl, whisk together eggs, salt and pepper. Stir in cheese, tomato, spinach, and avocado.
  3. Lightly spray donut pan with non-stick cooking spray. Spoon mixture into donut pan, dividing mixture evenly to make 8 “donuts”.
  4. Bake 8 to 10 minutes until eggs are cooked through. Remove from oven to cool.
  5. Serve once cooled or transfer to a self-sealing plastic bag or container with a tight lid and store in the refrigerator for up to 2 days.

Don’t have a donut pan? Choose either the metal one below that is durable and easy to clean or if you want to get the kids involved, these brightly-colored silicone molds are sure to keep them in the kitchen from start to finish. Whichever one you choose, you are sure to have perfectly made donuts every time.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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Grilled Bone-in Pork Chops Recipe

As I mentioned in my last post, one of the most puzzling questions for someone with diabetes is, “What can I eat?” In your anxiety to stick to eating the “right foods,” you may wonder if pork should be on your menu. It may please you to know that pork is a high-protein food containing large amounts of Vitamin C, D, B1, B 12, calcium, phosphorous, and zinc. Also, the calorie content of pork and chicken is about the same. A hundred-gram serving of pork contains 242 calories, while chicken has 239.

Other notable benefits of pork

Like chicken, pork has very little carbohydrates, however, pork is lower in cholesterol than chicken, and best of all, since the glycemic index of pork is 0, it will not raise your glucose levels. However, avoid bacon, pork with fat, or pork cooked by frying. The recipe below is one of the safest methods of cooking pork.

Grilled Bone-in Pork Chops Recipe

Prep time: 30 minutes
Cook time: 7-8 minutes
Serves:

Directions:

  1. Combine sea salt, basil, rosemary, thyme, smashed garlic, and Hawaiian black salt in a
    medium bowl and stir to combine. Set aside.
  2. Scrub grill grates with a wire brush and coat lightly with oil or non-stick cooking spray.
    Pre-heat grill to medium.
  3. Rub herb mixture over all sides of pork chops until coated. Place on the pre-heated grill
    and cook for 7-8 minutes, turning once halfway through. Keep the grill lid closed while
    cooking.
    Note: If your chops are thinner or thicker than 1-inch thick, adjust cook time accordingly.
  4. Remove chops from grill and brush off any remaining large chunks of the herb rub.
    Cover loosely and rest for 5 minutes before serving. Enjoy!

Grilling pork is an entirely different experience than grilling red meat. While steaks can be charred on the
outside and a delicious shade of pink or red inside, pork needs to be cooked uniformly throughout. Use a medium
direct heat while grilling pork to achieve these results. Tip: Remove chops from refrigerator 30 minutes before
grilling for best results.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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The Role of Healthy Eating in Diabetic Self-Care

“The majority of patients with diabetes can significantly reduce the chances of developing long-term complications by improving self-care activities.”

This is a quote from the article The Role of Self-care in Management of Diabetes Mellitus published in the Journal of Diabetes & Metabolic Disorders .

This statement should be taken seriously by every individual suffering from diabetes as it holds the key to making their illness manageable. This article focuses on the role of healthy eating as an aspect of diabetic self-care.

Grilled summer vegetables
3 Things You Should Know About Type 2 Diabetes

When someone is diagnosed with type 2 diabetes, one of the first questions he/she may ask is “what can I eat?” Some well-meaning friend or relative may say, “cut out all carbs,” or, “don’t eat meat.” According to the American Diabetes Association (ADA), there is no “magic diet” for diabetes. However, the ADA does recommend that you eat more non-starchy vegetables than starchy ones.

Why are carbs so important?

Most of us eat meals that are loaded with starchy carbs. Think of your breakfast foods – toast, bagel, muffins, pancakes — and your lunch —burgers and fries, rice, potatoes, pasta — and you get the picture. Carbs are important because they provide your body with energy. There are three main types of carbs — starches, sugar, and fiber.

Foods containing non-starchy carbs

These are whole, unprocessed, non-starchy vegetables. Lettuce, cucumbers, broccoli, tomatoes and green beans have a lot of fiber and very little carbohydrate, which results in a smaller impact on your blood sugar. If you are using the plate method, this will form the largest division of your plate.

Foods containing starchy carbs

These are your starchy carbohydrates and include whole grain bread, pasta, brown rice, sweet potatoes, corn, pumpkin and plantains; fruits such as apples, blueberries, strawberries, and cantaloupe; and beans and lentils such as black beans, kidney beans, chickpeas, and green lentils. If you are using the Plate method, these would occupy about a quarter of your plate.

Highly processed carbs

These are the ones the ADA recommends you use sparingly. They are refined, highly processed carbs such as white bread, white rice, cakes, candy, and cookies; sugary drinks, sugary cereal, candy, and chips.

What happens to carbs in your body

When you eat carbs, your body breaks them down into sugar or glucose to be used by your cells for energy. Your pancreas then releases insulin to help your cells convert the sugar into energy, but if your body is not managing your insulin well, then the excess sugar ends up in your bloodstream. High blood sugar is called hyperglycemia; low blood sugar is called hypoglycemia.

How the Diabetes Plate Method helps you control carbs

A registered dietitian can help you plan your meals so that you get a healthy balance of carbs or starches, but if you are not working with a dietitian, you can use the Diabetes Plate Method to help you stick to a reasonable amount of starchy vegetables. The amount of carbs you need is determined by your size and activity level, which we will talk about in the next post.

Remember, there is no magic diet if you are suffering from diabetes. Many times your body will tell you if you have eaten something that was not right for you. By following the Plate Method of healthy eating you should be able to master this aspect of your self-care and be well on your way to controlling your diabetes.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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Eating Avocados Can Benefit A Type 2 Diabetes Diet

One of the biggest challenges of coping with type 2 diabetes is eating the right foods. Studies have shown that eating avocados can benefit a type 2 diabetes diet by reducing insulin levels after a meal. Read on to see how you can include avocados in your diet and achieve healthy blood sugar levels.

The glycemic response of avocados

Avocados can be used to replace carbs in a diabetes diet to achieve healthy glucose levels.

Avocado is a fruit, but unlike most fruits, it is low in carbohydrates, and therefore does not affect the glycemic response. In other words, eating avocados will not affect your blood sugar levels. In fact, according to Love One Today, replacing carbohydrates with avocados as part of a meal can reduce the glycemic and insulin response. A 2013 study showed that when 26 healthy, overweight adults added one-half of an avocado to a meal, their insulin levels were reduced 30 minutes following the meal. In 2018, another trial of 31 adults showed similar results.

Avocados as a good source of fat

Another major concern for people with type 2 diabetes is the risk of heart disease. Excess body fat and lack of exercise can lead to insulin resistance (the body’s poor use of insulin), which can lead to other health conditions such as heart disease. While avocados contain fat, it is unsaturated fat that helps reduce LDLs (bad cholesterol), which can lead to cardiovascular disease. It also contains fiber, which helps you feel full longer and can therefore aid your weight loss efforts. For people with diabetes, losing weight always helps you achieve lower blood sugar levels.

How to include avocados in your diet

According to Love One Today, researchers found that replacing half a serving daily of margarine, butter, egg, yogurt or processed meat with the same amount of avocado resulted in a 16% – 22% lower risk of cardiovascular disease. However, swapping avocado for foods that also contain unsaturated fats did not produce additional benefits.

Your 5-day meal plan

Eating avocados on a regular basis can help you lower blood sugar levels, lose weight, and reduce your risk of heart disease. If you are unfamiliar with avocados, you may not know how to get started on this delicious fruit. This 5-day meal plan contains 3 meals— breakfast, lunch, and dinner —and a.m and p.m. snacks. This healthy eating plan helps you enjoy tasty and satisfying meals, while increasing your fruit and vegetable intake along with healthy fats and whole grains.

Get your 5-day meal plan by clicking this link.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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5 Best Sweeteners and Sugar Substitutes For People With Diabetes

One of the hardest things that people with diabetes have to deal with is their diet, especially when it comes to eating sweet or sugary foods. Many people with diabetes turn to artificial sweeteners and sugar substitutes in the hope they will not negatively impact their blood glucose.

According to Medical News Today, some sweeteners, such as table sugar, are harmful to people with diabetes, while others are low calorie and do not raise sugar levels. However, according to the American Diabetes Association, even though these low-calorie sweeteners may not cause your blood sugar to spike immediately, they may not help to reduce your blood sugar long- term, therefore it’s best to use low-calorie sweeteners in moderation.

Let’s take a look at 5 best sweeteners and sugar substitutes for people with diabetes.

  1. Stevia. You may have seen this one in your grocery store. It’s a natural sweetener that comes from the leaves of a plant. It is highly processed and is 300 times sweeter than table sugar. It is low-calorie and does not raise blood sugar levels, but it is more expensive than table sugar and it leaves a bitter aftertaste. For this reason, some manufacturers add other sugars and ingredients to improve the taste, thus making Stevia not really suitable for people with diabetes.
  2. Tagatose. This is not regularly seen in stores as it is more expensive than other low-calorie sweeteners. It is found in some fruits such as oranges, pineapples, and apples, however, manufacturers usually extract it from milk and use it in food production as an artificial sweetener. Some studies indicate that tagatose has a low glycemic index, making it beneficial for people with diabetes who are following a low-glycemic diet.
  3. Sucralose. This is commonly seen in stores under the brand name Splenda. It is about 600 times sweeter than table sugar but has few calories. Manufacturers add sucralose to a range of products, from chewing gum to baked goods. Sucralose is widely used for baking and sweetening hot drinks. The FDA has approved sucralose as a general-purpose sweetener, but a 2016 study found that sucralose caused mice to develop malignant tumors.
  4. Aspartame. Widely seen in grocery stores under the brand names Equal and Nutrasweet. It is about 200 times sweeter than table sugar and is used mainly as a tabletop sweetener and not for baking, as it does not hold up well in high temperatures.
  5. Saccharin. This sweetener is seen in your grocery stores under the brand names Sweet Twin, Sweet’N Low, and Necta Sweet. It is 200-700 times sweeter than table sugar and contains zero calories. This sweetener was found to cause bladder cancer in laboratory rats in the 70s, but after many studies, the National Institutes of Health ruled out the potential for causing cancer in humans.

People with diabetes need to be careful about their sugar intake. Low-calorie sweeteners and sugar substitutes can allow you to occasionally enjoy sweet foods, however, the key is moderation. You shouldn’t think that because something is low-calorie you can consume as much as you like. It is always best to consult your doctor or dietitian when making choices about your diet.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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3 Heart-healthy Breakfasts That Save You Time

If you suffer from type 2 diabetes, you know how important it is to have a healthy breakfast every day, one that gives you the right kind of nourishment without putting a strain on your heart. But with the kids heading back to school, you are probably wondering how to make the time to give them and yourself a healthy breakfast with the limited time at your disposal.

The US News Health team suggests some heart-healthy breakfasts that are quick and easy to prepare and will leave everyone feeling satisfied. Below are 3 examples:

Breakfast tacos.

Love tacos but you’ve only had them for lunch? Get some corn tortillas, fill them with black beans, leafy greens, tomatoes, and salsa and you have a delicious and satisfying breakfast.

Blueberry smoothie.

Blueberries can improve your risk of cardiovascular disease by 12% to 15%. To get a jump on your morning preparation, do this:

  • freeze 1 cup of fresh or frozen blueberries,
  • 1/2 of a peeled banana,
  • and a handful of spinach in a sealed bag overnight.
  • In the morning, blend the ingredients with 1/2 cup of plain greek yogurt,
  • 1 tbsp. nut butter and
  • 1/2 cup of milk of your choice. Enjoy!
Image by Steve Buissinne from Pixabay

Blueberry lemon oatmeal cups

To make blueberry lemon oatmeal cups, whisk together the following ingredients in a bowl:

Image by Sofia Iivarinen from Pixabay
  • 1 cup Blueberries
  • 1 large egg
  • Lemon juice of 1 lemon
  • 1 1/2 cup oats
  • 1/2 cup milk – plant-based or dairy
  • 1 tsp Flax seed

Bake the mixture in a muffin tin with walnuts and extra blueberries on top. This recipe has been modified to show proportions.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.